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Groat vs. Spelt — In-Depth Nutrition Comparison

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How are Groat and Spelt different?

  • Groat has more Copper, Magnesium, Vitamin B2, Phosphorus, Vitamin B3, Fiber, Zinc, Vitamin B6, Potassium, and Manganese than Spelt.
  • Daily need coverage for Copper from Groat is 98% higher.
  • Groat contains 14 times more Vitamin B2 than Spelt. While Groat contains 0.425mg of Vitamin B2, Spelt contains only 0.03mg.

Buckwheat and Spelt, cooked are the varieties used in this article.

Infographic

Groat vs Spelt infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Groat
10
:
0
Spelt
Contains more Calcium +80%
Contains more Iron +31.7%
Contains more Magnesium +371.4%
Contains more Phosphorus +131.3%
Contains more Potassium +221.7%
Contains less Sodium -80%
Contains more Zinc +92%
Contains more Copper +411.6%
Contains more Manganese +19.2%
Contains more Selenium +107.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +80%
Contains more Iron +31.7%
Contains more Magnesium +371.4%
Contains more Phosphorus +131.3%
Contains more Potassium +221.7%
Contains less Sodium -80%
Contains more Zinc +92%
Contains more Copper +411.6%
Contains more Manganese +19.2%
Contains more Selenium +107.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Groat
6
:
3
Spelt
Contains more Vitamin B2 +1316.7%
Contains more Vitamin B3 +173.2%
Contains more Vitamin B6 +162.5%
Contains more Folate +130.8%
Contains more Vitamin A +∞%
Equal in Vitamin B1 - 0.103
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin B2 +1316.7%
Contains more Vitamin B3 +173.2%
Contains more Vitamin B6 +162.5%
Contains more Folate +130.8%
Contains more Vitamin A +∞%
Equal in Vitamin B1 - 0.103

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
4
:
1
Spelt
Contains more Protein +140.9%
Contains more Fats +300%
Contains more Carbs +170.4%
Contains more Other +223.1%
Contains more Water +582.7%
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +140.9%
Contains more Fats +300%
Contains more Carbs +170.4%
Contains more Other +223.1%
Contains more Water +582.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Spelt
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Spelt Opinion
Net carbs 61.5g 22.54g Groat
Protein 13.25g 5.5g Groat
Fats 3.4g 0.85g Groat
Carbs 71.5g 26.44g Groat
Calories 343kcal 127kcal Groat
Starch 19.57g Spelt
Fiber 10g 3.9g Groat
Calcium 18mg 10mg Groat
Iron 2.2mg 1.67mg Groat
Magnesium 231mg 49mg Groat
Phosphorus 347mg 150mg Groat
Potassium 460mg 143mg Groat
Sodium 1mg 5mg Groat
Zinc 2.4mg 1.25mg Groat
Copper 1.1mg 0.215mg Groat
Manganese 1.3mg 1.091mg Groat
Selenium 8.3µg 4µg Groat
Vitamin A 0IU 4IU Spelt
Vitamin E 0.26mg Spelt
Vitamin B1 0.101mg 0.103mg Spelt
Vitamin B2 0.425mg 0.03mg Groat
Vitamin B3 7.02mg 2.57mg Groat
Vitamin B5 1.233mg Groat
Vitamin B6 0.21mg 0.08mg Groat
Folate 30µg 13µg Groat
Tryptophan 0.192mg Groat
Threonine 0.506mg Groat
Isoleucine 0.498mg Groat
Leucine 0.832mg Groat
Lysine 0.672mg Groat
Methionine 0.172mg Groat
Phenylalanine 0.52mg Groat
Valine 0.678mg Groat
Histidine 0.309mg Groat
Saturated Fat 0.741g Spelt
Monounsaturated Fat 1.04g Groat
Polyunsaturated fat 1.039g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Groat
10%
Spelt
Minerals Daily Need Coverage Score
109%
Groat
45%
Spelt

Comparison summary

Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.741g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.6)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.